Alzheimer’s Risk Reduction Methods

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It’s Q&A Day!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

Q: I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

Very important stuff! We wrote about this not long back:

(one good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!)

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  • What’s the difference between a heart attack and cardiac arrest? One’s about plumbing, the other wiring

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    In July 2023, rising US basketball star Bronny James collapsed on the court during practice and was sent to hospital. The 18-year-old athlete, son of famous LA Lakers’ veteran LeBron James, had experienced a cardiac arrest.

    Many media outlets incorrectly referred to the event as a “heart attack” or used the terms interchangeably.

    A cardiac arrest and a heart attack are distinct yet overlapping concepts associated with the heart.

    With some background in how the heart works, we can see how they differ and how they’re related.

    Explode/Shutterstock

    Understanding the heart

    The heart is a muscle that contracts to work as a pump. When it contracts it pushes blood – containing oxygen and nutrients – to all the tissues of our body.

    For the heart muscle to work effectively as a pump, it needs to be fed its own blood supply, delivered by the coronary arteries. If these arteries are blocked, the heart muscle doesn’t get the blood it needs.

    This can cause the heart muscle to become injured or die, and results in the heart not pumping properly.

    Heart attack or cardiac arrest?

    Simply put, a heart attack, technically known as a myocardial infarction, describes injury to, or death of, the heart muscle.

    A cardiac arrest, sometimes called a sudden cardiac arrest, is when the heart stops beating, or put another way, stops working as an effective pump.

    In other words, both relate to the heart not working as it should, but for different reasons. As we’ll see later, one can lead to the other.

    Why do they happen? Who’s at risk?

    Heart attacks typically result from blockages in the coronary arteries. Sometimes this is called coronary artery disease, but in Australia, we tend to refer to it as ischaemic heart disease.

    The underlying cause in about 75% of people is a process called atherosclerosis. This is where fatty and fibrous tissue build up in the walls of the coronary arteries, forming a plaque. The plaque can block the blood vessel or, in some instances, lead to the formation of a blood clot.

    Atherosclerosis is a long-term, stealthy process, with a number of risk factors that can sneak up on anyone. High blood pressure, high cholesterol, diet, diabetes, stress, and your genes have all been implicated in this plaque-building process.

    Other causes of heart attacks include spasms of the coronary arteries (causing them to constrict), chest trauma, or anything else that reduces blood flow to the heart muscle.

    Regardless of the cause, blocking or reducing the flow of blood through these pipes can result in the heart muscle not receiving enough oxygen and nutrients. So cells in the heart muscle can be injured or die.

    Heart attack vs cardiac arrest
    Here’s a simple way to remember the difference. Author provided

    But a cardiac arrest is the result of heartbeat irregularities, making it harder for the heart to pump blood effectively around the body. These heartbeat irregularities are generally due to electrical malfunctions in the heart. There are four distinct types:

    • ventricular tachycardia: a rapid and abnormal heart rhythm in which the heartbeat is more than 100 beats per minute (normal adult, resting heart rate is generally 60-90 beats per minute). This fast heart rate prevents the heart from filling with blood and thus pumping adequately
    • ventricular fibrillation: instead of regular beats, the heart quivers or “fibrillates”, resembling a bag of worms, resulting in an irregular heartbeat greater than 300 beats per minute
    • pulseless electrical activity: arises when the heart muscle fails to generate sufficient pumping force after electrical stimulation, resulting in no pulse
    • asystole: the classic flat-line heart rhythm you see in movies, indicating no electrical activity in the heart.
    Aystole heart rhythm showing no electrical activity
    Remember this flat-line rhythm from the movies? It’s asystole, when there’s no electrical activity in the heart. Kateryna Kon/Shutterstock

    Cardiac arrest can arise from numerous underlying conditions, both heart-related and not, such as drowning, trauma, asphyxia, electrical shock and drug overdose. James’ cardiac arrest was attributed to a congenital heart defect, a heart condition he was born with.

    But among the many causes of a cardiac arrest, ischaemic heart disease, such as a heart attack, stands out as the most common cause, accounting for 70% of all cases.

    So how can a heart attack cause a cardiac arrest? You’ll remember that during a heart attack, heart muscle can be damaged or parts of it may die. This damaged or dead tissue can disrupt the heart’s ability to conduct electrical signals, increasing the risk of developing arrhythmias, possibly causing a cardiac arrest.

    So while a heart attack is a common cause of cardiac arrest, a cardiac arrest generally does not cause a heart attack.

    What do they look like?

    Because a cardiac arrest results in the sudden loss of effective heart pumping, the most common signs and symptoms are a sudden loss of consciousness, absence of pulse or heartbeat, stopping of breathing, and pale or blue-tinged skin.

    But the common signs and symptoms of a heart attack include chest pain or discomfort, which can show up in other regions of the body such as the arms, back, neck, jaw, or stomach. Also frequent are shortness of breath, nausea, light-headedness, looking pale, and sweating.

    What’s the take-home message?

    While both heart attack and cardiac arrest are disorders related to the heart, they differ in their mechanisms and outcomes.

    A heart attack is like a blockage in the plumbing supplying water to a house. But a cardiac arrest is like an electrical malfunction in the house’s wiring.

    Despite their different nature both conditions can have severe consequences and require immediate medical attention.

    Michael Todorovic, Associate Professor of Medicine, Bond University and Matthew Barton, Senior lecturer, School of Nursing and Midwifery, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Is Fast Food Really All That Bad?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Yes, yes it is. However, most people misunderstand the nature of its badness, which is what causes problems. The biggest problem is not the acute effects of one afternoon’s burger and fries; the biggest problem is the gradual slide into regularly eating junk food, and the long-term effects of that habit as our body changes to accommodate it (of which, people tend to focus on subcutaneous fat gain as it’s usually the most visible, but that’s really the least of our problems).

    Cumulative effects

    There are, of course, immediate negative effects too, and they’re not without cause for concern. Because of the composition of most junk food, it will almost by definition result in immediate blood sugar spikes, rising insulin levels, and a feeling of fatigue not long afterwards.

    • Within a week of regularly consuming junk food, gut bacteria will change, resulting in moderate cravings, as well as a tendency towards depression and anxiety. Mood swings are likely, as are the gastrointestinal woes associated with any gut microbiota change.
    • Within two weeks, those effects will be greater, the cravings will increase, energy levels will plummet, and likely skin issues may start to show up (our skin mostly works on a 3-week replacement cycle; some things can show up in the skin more quickly or slowly than that, though).
    • Within three weeks, the rest of our blood metrics (e.g. beyond blood sugar imbalances) will start to stray from safe zones. Increased LDL, decreased HDL, and the beginnings of higher cardiovascular disease risk and diabetes risk.
    • Within a month, we will likely see the onset of non-alcoholic fatty liver disease, and chronic inflammation sets in, raising the risk of a lot of other diseases, especially immune disorders and cancer.

    If that seems drastic, along the lines of “eat junk food for a month and get cancer”, well, it’s an elevated risk, not a scheduled diagnosis, but the body is constantly rebuilding itself, for better or for worse, and if we sabotage its efforts by consuming a poor diet, then it will be for worse.

    The good news is: this works both ways, and we can get our body back on track in fairly short order too, by enjoying a healthier diet; our body will be thrilled to start repairing itself. And of course, all these effects, good and bad, are proportional to how well or badly we eat. There’s a difference between doing a “Supersize Me” month-long 100% junk food diet, and “merely” getting a junk food breakfast each day and eating healthily later.

    In short, if your diet is only moderately bad, then you will only be moderately unwell.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Simply The Pits: These Underarm Myths!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Are We Taking A Risk To Smell Fresh As A Daisy?

    Yesterday, we asked you for your health-related view of underarm deodorants.

    So, what does the science say?

    They can cause (or increase risk of) cancer: True or False?

    False, so far as we know. Obviously it’s very hard to prove a negative, but there is no credible evidence that deodorants cause cancer.

    The belief that they do comes from old in vitro studies applying the deodorant directly to the cells in question, like this one with canine kidney tissues in petri dishes:

    Antiperspirant Induced DNA Damage in Canine Cells by Comet Assay

    Which means that if you’re not a dog and/or if you don’t spray it directly onto your internal organs, this study’s data doesn’t apply to you.

    In contrast, more modern systematic safety reviews have found…

    ❝Neither is there clear evidence to show use of aluminum-containing underarm antiperspirants or cosmetics increases the risk of Alzheimer’s Disease or breast cancer.

    Metallic aluminum, its oxides, and common aluminum salts have not been shown to be either genotoxic or carcinogenic.

    Source: Systematic review of potential health risks posed by pharmaceutical, occupational and consumer exposures to metallic and nanoscale aluminum, aluminum oxides, aluminum hydroxide and its soluble salts

    (however, one safety risk it did find is that we should avoid eating it excessively while pregnant or breastfeeding)

    Alternatives like deodorant rocks have fewer chemicals and thus are safer: True or False?

    True and False, respectively. That is, they do have fewer chemicals, but cannot in scientific terms be qualifiably, let alone quantifiably, described as safer than a product that was already found to be safe.

    Deodorant rocks are usually alum crystals, by the way; that is to say, aluminum salts of various kinds. So if it was aluminum you were hoping to avoid, it’s still there.

    However, if you’re trying to cut down on extra chemicals, then yes, you will get very few in deodorant rocks, compared to the very many in spray-on or roll-on deodorants!

    Soap and water is a safe, simple, and sufficient alternative: True or False?

    True or False, depending on what you want as a result!

    • If you care that your deodorant also functions as an antiperspirant, then no, soap and water will certainly not have an antiperspirant effect.
    • If you care only about washing off bacteria and eliminating odor for the next little while, then yes, soap and water will work just fine.

    Bonus myths:

    There is no difference between men’s and women’s deodorants, apart from the marketing: True or False?

    False! While to judge by the marketing, the only difference is that one smells of “evening lily” and the other smells of “chainsaw barbecue” or something, the real difference is…

    • The “men’s” kind is designed to get past armpit hair and reach the skin without clogging the hair up.
    • The “women’s” kind is designed to apply a light coating to the skin that helps avoid chafing and irritation.

    In other words… If you are a woman with armpit hair or a man without, you might want to ignore the marketing and choose according to your grooming preferences.

    Hopefully you can still find a fragrance that suits!

    Shaving (or otherwise depilating) armpits is better for hygiene: True or False?

    True or False, depending on what you consider “hygiene”.

    Consistent with popular belief, shaving means there is less surface area for bacteria to live. And empirically speaking, that means a reduction in body odor:

    A comparative clinical study of different hair removal procedures and their impact on axillary odor reduction in men

    However, shaving typically causes microabrasions, and while there’s no longer hair for the bacteria to enjoy, they now have access to the inside of your skin, something they didn’t have before. This can cause much more unpleasant problems in the long-run, for example:

    ❝Hidradenitis suppurativa is a chronic and debilitating skin disease, whose lesions can range from inflammatory nodules to abscesses and fistulas in the armpits, groin, perineum, inframammary region❞

    Read more: Hidradenitis suppurativa: Basic considerations for its approach: A narrative review

    And more: Hidradenitis suppurativa: Epidemiology, clinical presentation, and pathogenesis

    If this seems a bit “damned if you do; damned if you don’t”, this writer’s preferred way of dodging both is to use electric clippers (the buzzy kind, as used for cutting short hair) to trim hers down low, and thus leave just a little soft fuzz.

    What you do with yours is obviously up to you; our job here is just to give the information for everyone to make informed decisions whatever you choose 🙂

    Take care!

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  • Wise Old Fool

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How old is this dish? Well, let’s put it this way, it used to be called “𓅮𓏏𓈖” and remnants of it have been found at neolithic burial sites in Egypt. Nowadays it’s called “فول مدمس”, which gets rendered a lot of different ways in the Latin alphabet, but “fūl mudammas” is one option. For short, it’s just called “fūl”, which is pronounced like the English word “fool”, and it’s about the beans.

    From chana masala with poori to frijoles refritos to beans on toast, lots of cultures have some version of this breakfast food, and all can be great (yes, even the beans on toast). But today we’re about this particular kind of morning protein, fiber, fats, and healthful spices.

    You will need

    • 2x 14 oz cans fava beans (other kinds of beans work as substitute; kidney beans are common substitution, but this writer prefers black beans personally if she doesn’t have fava in), drained
    • 4 garlic cloves, crushed
    • 1 tbsp extra virgin olive oil
    • 1 teaspoon sweet cinnamon (or ½ sweet cinnamon stick)
    • 1 tsp cumin seeds
    • 1 tsp chili flakes
    • 1 tsp paprika
    • 1 tsp black pepper
    • Juice of ½ lemon
    • For the relish: 1 medium tomato, finely chopped; 1 tbsp extra virgin olive oil; 2 tbsp parsley, finely chopped
    • To serve: 4 pitta breads, 2 eggs (omit if vegan), and a selection of pickled vegetables, drained

    Method

    (we suggest you read everything at least once before doing anything)

    1) Add the olive oil to a saucepan over a medium heat; add the garlic, cumin seeds, and cinnamon. Keep these moving for a minute or two before moving to the next step.

    2) Add the fava beans, as well as the other seasonings (chili flakes, paprika, black pepper), and mix thoroughly

    3) Add 1 cup boiling water, and keep everything on a simmer for about 20 minutes, stirring often. Add the lemon juice while it’s simmering; when the beans start to break down and the mixture starts to thicken, it’s ready.

    4) Mix the relish ingredients (finely chopped tomato, olive oil, parsley) thoroughly in a small bowl

    5) Toast the pitta breads, and if using, soft-boil the eggs.

    6) Serve! We suggest: fūl in a bowl, with one half of a soft-boiled egg per bowl, topped with the relish, and served with the pitta bread and pickled vegetables on the side.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Hate Sit-Ups? Try This 10-Minute Standing Abs Routine!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Abdominal muscles are important to many people for aesthetics; they also fulfil the important role of keeping your innards in, as well as being a critical part of core stability (and you cannot have a truly healthy back without healthy abs on the other side). However, not everyone loves sit-ups and their many variations, so here’s an all-standing workout instead:

    On your feet!

    The exercise are as follows:

    1. High knees: engage core to work abs; do slow for low impact. Great for speeding up the metabolism. Jog during rest to keep moving.
    2. Extend & twist: raise arms high, drive them down while raising one leg into a twist. No rest, switch sides immediately.
    3. Extend & vertical crunch: extend leg back, drive knee forward into a crunch. Swap sides with no breaks.
    4. Oblique jacks: jump or slow version; targeting the obliques.
    5. Front toe-touch: engage core for effectiveness.
    6. Crossover toe-touch: no break; move into this directly from the front toe-touch.
    7. Wood chop: lift arms up, twist, chop down. Great for obliques. No rest between sides.
    8. Heisman: step side to side, bringing your other knee up towards the opposite side. Focus on core engagement rather than speed.
    9. Side leg raise & side bent: raise leg to side with slight bend; works obliques. No rest between sides.

    That’s it!

    For a visual demonstration, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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  • Nature Valley Protein Granola vs Kellog’s All-Bran – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing Nature Valley Protein Granola to Kellog’s All-Bran, we picked the All-Bran.

    Why?

    While the Protein Granola indeed contains more protein (13g/cup, compared to 5g/cup), it also contains three times as much sugar (18g/cup, compared to 9g/cup) and only ⅓ as much fiber (4g/cup, compared to 12g/cup)

    Given that fiber is what helps our bodies to absorb sugar more gently (resulting in fewer spikes), this is extremely important, especially since 18g of sugar in one cup of Protein Granola is already most of the recommended daily allowance, all at once!

    For reference: the AHA recommends no more than 25g added sugar for women, or 32g for men

    Hence, we went for the option with 3x as much fiber and ⅓ of the sugar, the All-Bran.

    For more about keeping blood sugars stable, see:

    10 Ways To Balance Blood Sugars

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: